Deadlift stew and light overhead presses

I mentioned in a comment on another post that I tend to make a lot of my meals in one pot.  Either I'll use a crock pot or a dutch oven and basically throw a bunch of animal protein in with some veggies and whatever random stew ingredients I might have.  I find it's efficient and when I brown bag my lunch, I only need to bring one container per meal.

For today's deadlift workout, since it was supposed to be "light" week, I thought I'd combine a few different moves in a single set.  A deadlift stew, as it were.

I used a 45# plate to create a 2" deficit and then performed each rep with a halt at the knees for a count to destroy any speed off the floor.  Then I locked out as explosively as possible and then did 5 barbell shrugs at the top.  To finish the rep, I did a 3-count slow stiff-legged eccentric.  Each set was a total of three of these halting, deficit deadlifts with 5 shrugs at the top.

Never having done this type of hodge-podge of movements before, I didn't know exactly what would happen.  As it turned out, the halt and lockout fried up my erectors pretty good, the shrugs taxed my core and upper traps, and the stiff-legged 3-count eccentric absolutely destroyed my hamstrings.  I'll re-assess how everything feels in a few days but it certainly seemed like a very effective way to get in a great deal of time under tension with a weight that was only about 65% of my 1 RM.

Deadlift/shrug combo:  315x3, 405x3x3 sets,  each set of three deadlifts also included 15 shrugs.

Light overhead presses were next and they were fast and comfortable.  Finished up with dumbbell rows and face pulls, both of these pulling movements were challenging after the deadlift work earlier.

Overhead Press:  135x5x2 sets, 165x5x3 sets
Dumbbell Rows:  100x10, 100x10, 100x9
Face Pulls:  45x15x2 sets

Only 14 total sets completed in just over 60 minutes but even as I type this out 90 minutes after my workout ended, I still have a killer lower back pump and my hamstrings are barking.

I also found out that I'm going to be sponsored by an up and coming apparel/lifestyle brand called Custom BodyworX.  Very flattering that the folks at Custom BodyworX believe my story both represents their brand and will serve as inspiration for their customers.

Comments

  1. Love the combo. Have done a similar lift a while ago. This will work in great for Saturday morning.
    Yup ... Cassidy is my baby boy. Like I said earlier, I'm blessed to have a good team.
    Rest day today but still need to get some form of activity in.

    ReplyDelete

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